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Perch vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between perch and swordfish

  • Perch has more manganese, vitamin B12, copper, calcium, vitamin B5, and iron; however, swordfish is richer in selenium, vitamin B3, and vitamin B6.
  • Swordfish's daily need coverage for selenium is 95% more.
  • Perch contains 69 times more manganese than swordfish. Perch contains 0.9mg of manganese, while swordfish contains 0.013mg.
  • Swordfish contains less cholesterol.

The food varieties used in the comparison are Fish, perch, mixed species, cooked, dry heat and Fish, swordfish, cooked, dry heat.

Infographic

Perch vs Swordfish infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Perch
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +1600%
Contains more IronIron +157.8%
Contains more CopperCopper +317.4%
Contains more ZincZinc +83.3%
Contains less SodiumSodium -18.6%
Contains more ManganeseManganese +6823.1%
Contains more PotassiumPotassium +45.1%
Contains more PhosphorusPhosphorus +18.3%
Contains more SeleniumSelenium +325.5%
~equal in Magnesium ~35mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Perch
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 3.3% 0% 0% 20% 28% 36% 52% 32% 275% 0% 4.5% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +90.5%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more Vitamin B12Vitamin B12 +35.8%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +330%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B3Vitamin B3 +387.1%
Contains more Vitamin B6Vitamin B6 +339.3%

All nutrients comparison - raw data values

Nutrient Perch Swordfish DV% diff.
Selenium 16.1µg 68.5µg 95%
Vitamin D 666IU 83%
Vitamin D 16.6µg 83%
Vitamin B3 1.9mg 9.254mg 46%
Manganese 0.9mg 0.013mg 39%
Vitamin B6 0.14mg 0.615mg 37%
Vitamin B12 2.2µg 1.62µg 24%
Vitamin E 2.41mg 16%
Copper 0.192mg 0.046mg 16%
Choline 77.5mg 14%
Cholesterol 115mg 78mg 12%
Fats 1.18g 7.93g 10%
Calcium 102mg 6mg 10%
Vitamin B5 0.87mg 0.417mg 9%
Iron 1.16mg 0.45mg 9%
Saturated fat 0.237g 1.911g 8%
Monounsaturated fat 0.195g 3.544g 8%
Phosphorus 257mg 304mg 7%
Polyunsaturated fat 0.472g 1.368g 6%
Zinc 1.43mg 0.78mg 6%
Potassium 344mg 499mg 5%
Vitamin A 10µg 43µg 4%
Vitamin B2 0.12mg 0.063mg 4%
Calories 117kcal 172kcal 3%
Protein 24.86g 23.45g 3%
Vitamin C 1.7mg 0mg 2%
Folate 6µg 2µg 1%
Vitamin B1 0.08mg 0.089mg 1%
Sodium 79mg 97mg 1%
Magnesium 38mg 35mg 1%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.278mg 0.265mg 0%
Threonine 1.09mg 1.035mg 0%
Isoleucine 1.145mg 1.088mg 0%
Leucine 2.02mg 1.919mg 0%
Lysine 2.283mg 2.168mg 0%
Methionine 0.736mg 0.699mg 0%
Phenylalanine 0.97mg 0.922mg 0%
Valine 1.281mg 1.216mg 0%
Histidine 0.732mg 0.695mg 0%
Omega-3 - EPA 0.101g 0.127g N/A
Omega-3 - DHA 0.223g 0.772g N/A
Omega-3 - DPA 0.036g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Perch
3
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more OtherOther +97.2%
Contains more FatsFats +572%
~equal in Protein ~23.45g
~equal in Carbs ~0g
~equal in Water ~68.26g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +1717.4%
Contains more Poly. FatPolyunsaturated fat +189.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.